Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Stockyards

Warm-up

6x :20/:10 Bike

then...

2 Rounds:
20 Cossack Squats
15 Broad Jumps
10 Over-the-Fence (each side)
5 Inchworms

Weightlifting

Back Squat (5,4,3,2,1 (NOT a max day))

Back Squat

Back Squat for load:
- 5,4,3,2,1.
*Working Sets, warmup prior to starting these sets.
*Work up to a Heavy Single.
* rest 60-90 seconds between sets *

Set 1:
5 Back Squat @275#
-rest 60 seconds -
Set 2:
4 Back Squat @300#
-rest 60 seconds -
Set 3:
3 Back Squat @320#
-rest 60 seconds -
Set 4:
2 Back Squat @345#
-rest 60 seconds -
Set 5:
1 Back Squat @365#

Based off of a 400# Back Squat 1RM

Metcon

Metcon (4 Rounds for reps)

EMOM 16: (4 Rounds)
Minute 1-12/9 Calorie Ski
Minute 2-6 Burpee Box Jump-Overs (24/20)
Minute 3-12/9 Calorie Assault Bike
Minute 4-6 Burpee Box Jump-Overs (24/20)

Whiteboard:

Wednesday, June 23, 2021

Male Clients